What high-calorie vegetarian meals help underweight teens?

Question

What high-calorie vegetarian meals can help underweight teens? Get a list of nutrient-dense and appealing dishes to support healthy growth.

Answer 1

High-calorie vegetarian meals for underweight teens should focus on nutrient-dense foods like nuts, seeds, avocados, whole grains, legumes, and full-fat dairy (if tolerated), incorporated into dishes like pasta with pesto, bean burritos, and nut butter sandwiches. These provide ample calories and essential nutrients for healthy weight gain.

Detailed Explanation:

Helping an underweight teen gain weight healthily requires a strategic approach focusing on calorie-dense, nutrient-rich foods. Here's a breakdown of meal ideas and the reasoning behind them:

1. Pasta with Pesto and Vegetables: Pasta provides carbohydrates for energy, while pesto is packed with calories from olive oil and nuts (pine nuts or walnuts). Adding vegetables like broccoli, bell peppers, and spinach increases nutrient intake. Use whole wheat pasta for added fiber.
2. Bean Burritos with Avocado and Cheese: Beans are an excellent source of protein and fiber. Avocado provides healthy fats and calories. Cheese adds calcium and protein. Use whole wheat tortillas for added fiber. Consider adding sour cream or guacamole for extra calories.
3. Nut Butter Sandwiches on Whole Grain Bread: Nut butters (peanut, almond, cashew) are calorie-dense and provide healthy fats and protein. Choose whole grain bread for added fiber and nutrients. Add sliced banana or honey for extra calories and flavor.
4. Lentil Soup with Whole Grain Bread: Lentils are a great source of protein and fiber. Adding vegetables like carrots, celery, and onions increases nutrient intake. Serve with a slice of whole grain bread for added carbohydrates.
5. Vegetarian Chili with Cornbread: Vegetarian chili is packed with beans, vegetables, and spices. Top with cheese or sour cream for added calories. Serve with cornbread for a satisfying and calorie-rich meal.
6. Smoothies with Fruits, Yogurt, and Nut Butter: Smoothies are a convenient way to pack in calories and nutrients. Use fruits like bananas, berries, and mangoes. Add yogurt (full-fat Greek yogurt is a good option) for protein and calcium. Include nut butter for healthy fats and calories. Consider adding protein powder for an extra boost.
7. Oatmeal with Nuts, Seeds, and Dried Fruit: Oatmeal is a good source of fiber and carbohydrates. Adding nuts, seeds (chia, flax, sunflower), and dried fruit increases calorie and nutrient intake. Use whole milk or cream for cooking the oatmeal for added calories.

It's important to ensure the teen is also getting enough protein, vitamins, and minerals. Consult with a registered dietitian or healthcare professional for personalized recommendations.

Pro Tip:

Don't drastically increase calorie intake all at once. Gradually increase portion sizes and add calorie-dense snacks between meals to avoid digestive discomfort and make the process more sustainable.